Monday 11/09/27

Warm-Up — 2 rounds:

- 200m Run

- 10 band pull-aparts

- 8 PVC pass-throughs

- 8 scapular wall slides

- 10 alternating shoulder taps

- 8 dip-and-drive drills

Empty bar:05:05

- 5 strict presses

- 5 dip-and-drives

- 5 push presses

Lift — Push Press

5 × 4

Rest 90

TIPS: Vertical dip, strong leg drive, bar travels close to the face, and finish with a stable overhead lockout.

Supporting Accessories — 2 rounds

- 10/side Single-Arm DB Rows

- 10 Prone Y-Raises

WOD — 14-Minute Ascending Ladder

2–4–6–8–10… reps of:

- Alternating DB Snatches

- Box Step-Overs

- AbMat Sit-Ups

After each completed round:

100m Run